CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice Warm Up
+ PVC on Bench/Floor
+ Triceps smash on BB
Strength
Front Squats – 4′ to build up to the working weight
5 x 3 (across), Add a little weight from last week (5-10lbs)
Front Squat (5 x 3)
Metcon
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Cool Down/Stretch
couch stretch
banded hamstring
banded supine twist
calf/achilles stretch